Sep 20 2018
Sander beats a 6k
Wednesday, another 6k effort on the program. I am doing a lot of them in the prep for the Uherske Hradiste regatta, and I am doing a lot of them now because I on Monday I will go on a nearly 2 week lasting business trip.
I had little hope of a good performance this Wednesday afternoon. I had slept well but short, and it has been busy at work. Also, I ate some crappy food on Wednesday afternoon (too salty) and I felt it. So I agreed with myself to not to fuss about it and just treat this as a good threshold training. I also decided to not watch the in-boat monitors (NK SpeedCoach, RowP) too much during the row and row on feel.
I arrived at the start in Rokle simultaneously with a group of Juniors in a pair, double and a single, and our head coach in a launch. They set off ahead of me, and I followed. In the first part I had to pass the guy in the single and then I got in the launch’s wake. Luckily, they stopped to do starts practices at the start of the 2k course, so at that point, about five minutes into the row, I was able to pass all of them and just had to deal with the head wind.
Interestingly, it all worked out great. I was super conscious of not pushing too hard and didn’t fuss when the power values were below 210W. I had a tiny crisis with 2k to go but was able to delay the “counting strokes to distract me” until 1k to go. The final bit of the 6k was into a turn, so the low power is artificial.
I actually didn’t know until after the shower that it had been a quite good row. My workouts were syncing during the shower, and after that, Rowsandall.com sent me a nice email.
Pretty nice! Perhaps I should program those notifications to be sent a little more often.
Here are some comparisons with Sunday’s row:
And here are some details of Wednesday’s row:
Basically, you are looking at Work per Stroke, average drive force and Wash fade away as I get tired and rate up to keep the pace.
Here are some stats:
Workout Summary - media/20180919-1630480o.csv
00|00500|02:18.4|02:18.4|219.4|24.2|159.1|174.0|09.0 -- head wind
05|00500|02:35.7|02:35.7|199.6|24.0|181.2|184.0|08.0 -- including turn
06|00500|02:10.6|02:10.6|208.2|25.5|180.4|183.0|09.0 -- tail wind
10|00500|02:07.2|02:07.2|223.4|27.7|185.6|187.0|08.5 -- pushing for virtual race
In interval #10 above, I was also pushing for the virtual finish line of the virtual race on rowsandall.com:
I am just racing myself here, but managed to improve by 30 seconds. Next time, I should do the turn a bit earlier. I think I rowed about three strokes beyond the entry into the “turn polygon”.
Oct 7 2018
More traveling – the voice of the water
Thursday, September 27th
I flew to Brussels and ended up doing some work in my hotel room, too lazy to go find a swimming pool or hit the hotel fitness.
Friday, September 28th
I did hit the hotel gym and it was a good 90 minutes session. Not bad. Weights training mainly but I did a long warming up on the treadmill and elliptical.
After my meetings in Brussels, I took a train to Antwerp and had dinner with my sister. I staid over at her place, taking the opportunity to do some laundry as well.
Saturday, September 29th
No training. I took a train to my parent’s place. It’s quite a long ride from Antwerp. First the Benelux train to Amsterdam Schiphol Airport and then an intercity train to Enschede.
It was a nice trip though. I liked watching the familiar flat landscape, and crossing the big rivers between the South Netherlands and the North Netherlands is always spectacular, especially the wide river at Hollands Diep (Rhine and Meuse estuary).
It was my mother’s birthday, and we had a good time chatting on the terrace in the autumn sun. We also went for a 2×40 minutes hike, interrupted by a tea break, and we had dinner together.
Sunday, September 30th
I said goodbye to my parents and took a train to Zoetermeer, close to The Hague, to visit Ele Jan, an old rowing friend, and his family. In the afternoon we went to the Rijnland rowing club, now on a new location, and went out rowing. Ele Jan, Ad and myself. We took a C 3x, a boat type that I haven’t seen outside The Netherlands. It’s basically a touring type boat, wider and heavier than a standard shell. These boats are sturdy. They are not exactly coastal boats. Here’s a picture of a typical C boat:
It was good we took the C boat. It was a glorious, sunny Sunday afternoon, and about everyone in Leiden, Voorschoten and Leidschendam were taking their motor boat for a tour. We were constantly washed by their wakes, and we needed the extra stability of the C boat to be able to row through the waves.
Tuesday, October 2
On Monday I took a train to Vught where I would take part in a three day management training course. I went for a run on Tuesday morning but didn’t do anything on Wednesday.
It was quite dark at 6am, so I had to stay on the town streets and couldn’t run in the forest.
On Wednesday evening I took a train to Amsterdam. Took another picture of a river crossing from the train.
“Holland … wide rivers flowing slowly through endless low lands.” That’s from the start of a famous poem by Henri Marsman. Here’s an English translation:
Thursday, October 4
On Thursday, I traveled back home to Brno. In the afternoon I had time to get in a nice Head Race preparation session. It was more or less free form, but the core part was alternating 30 strokes at head race pace with 30 light strokes.
I had forgotten to change the battery in the oarlock, so the power data stopped about 4km before the end of the row.
After the row I prepared my boat for transport and loaded it on the trailer.
No rowing on Friday. A rest day before race day.
By sanderroosendaal • Uncategorized • 0 • Tags: cross training, head race prep, head race preparation, rowing, training